Author

Jason Shearer

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike, 3 X-Train, 2 Other

Longest Workout

7:00 hrs

Plan Specs

cycling gran fondo/century intermediate hr based

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Summary

Includes Structured Workouts

Ready to take it up a notch and get that 100-mile gravel PR?

This plan assumes you have a heart rate monitor. This a great tool which gives us the ability to dial in your training zones and peak for that 100-mile event!

Let's do this!

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 10:03

Training Load By Week

Average Weekly Training Hours: 10:03

Average Weekly Breakdown

Jason Shearer

Ordinary Epics

Let me help you define and achieve your goals. Whether you want to increase your confidence on the trails or to train and execute a plan for a multi-day gravel epic, I would love to work with you.

I believe the three biggest reasons to work with a coach are experience, accountability, and efficiency. All of our plans and coaching include mobility work which is critical to success for long days in the saddle.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

1:00:00

Endurance Ride

Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.

Sample Day 2

1:30:00

Endurance Ride

Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace. Feel free to push the pace a little harder over the tops of hills.

Sample Day 2

0:10:00

Foam rolling and stretching

Quick rolling and stretching session to keep things loose.

I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.

Good video here: https://youtu.be/xzlzfbw8--8

If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

Sample Day 3

1:00:00

Endurance Ride

Get out there and ride your bike! Keep your heart rate low and maintain a conversational pace.

Sample Day 4

0:10:00

Foam rolling and stretching

Quick rolling and stretching session to keep things loose.

I typically do 10x reps with the roller on my quads, each side to get into the IT bands, hamstrings, and finally the glutes.

Good video here: https://youtu.be/xzlzfbw8--8

If you don't have a foam roller, give the Trigger Point a try. It is one of my favorites.

https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU

Sample Day 5

1:00:00

65TSS

Heart Rate Threshold Test

Everyone loves a test! This will give you some numbers to work with to determine your heart rate "zones".

1. Warm up well for 20 minutes

2. Ride in a steady state effort for 30 minutes. This should feel as hard as you can manage for the duration. You should have no or very limited stops. The goal is to get your heart rate up to a steady level for the duration.

3. Cool down for 10-15 minutes.

Sample Day 6

2:00:00

75TSS

2 hours endurance pace

Warm up well then ride at an all day endurance pace mostly in heart rate zone 2 but feel free to push the power over the top of climbs into zone 3. Short cool down just to bring down your HR.

100 Mile Gravel using Heartrate

$75.00 - Buy Now